How to manage flu-like symptoms with nutrition

Vitamins, minerals, and botanicals can prevent and alleviate symptoms of infection

We may have beaten Covid-19, but the threat of respiratory illnesses is ever present as it has always been. Perhaps it is less lifethreatening but still need to be addressed to prevent another outbreak. Recently, there has been an increase in cases of patients complaining of flu-like symptoms. Some schools have switched back to online classes to prevent infection from spreading.

Our first line of defense against infection is our immune system. A number of factors render us immunocompromised or having a weakened immune system. Stress, poor nutrition and unhealthy diet, lack of exercise, inadequate or bad quality sleep, smoking, and substance abuse are the major causes of poor immunity. Some individuals also have weak immune system as a result of taking immunosuppressive drugs post organ transplantation. Some may have an overactive immune system that causes autoimmune diseases. Thus, they need to also take medications that suppress the immune system.

Food and nutrition, however, play a huge role in keeping a healthy immune system, especially plantbased food sources and minimal amount of fish and other lean animal protein. This is because the phytochemical or plant chemicals that are abundant in plant food can quell inflammation during periods of infections. It can also even prevent a full blown infection because the immune system can make the necessary antibodies or blood proteins that recognize invaders such as viruses and bacteria. They fight off these microorganisms at the onset of an infection. Furthermore, plant food contains micronutrients vitamins and minerals that are involved in various processes in the body.

What comes into your mind when you hear vitamins and minerals?

Supplements, right? Chemically derived supplements, however, aren’t meant to replace wholesome foods that are natural sources of vitamins and minerals. Vitamin and mineral supplementation may be needed to correct nutrient deficiencies for a certain period but it must be done under the guidance of a registered nutritionist dietitian. Don’t be a pill popper in the hopes of preventing infection. Eat right. That is the key to boosting your immune system. Unnecessary intake of supplements may do more harm than good.

Unlike functional food that is technically food that has health benefits beyond basic nutrition but may have been modified into powdered, liquid, or pill form for greater nutritional value (ex. Wheatgrass, ginseng, goji berry, green tea, cordyceps mushroom), dietary supplements are derived from isolated nutrients and food-like substances (ex. Ascorbic acid, magnesium citrate, calcium, glucosamine chondroitin). In addition, botanicals are herbal dietary supplements that have been derived from parts of plants or plant extracts (ex. Berberine, mangosteen peel, yuzu peel, rose extract).

Here are the nutrients that have been scientifically proven to help the immune system ward off respiratory infections like the flu.

Vitamin C

Abundant in citrus fruits like orange, calamansi, lime and lemon, guava, mango, tomato, broccoli, cauliflower, spinach, cabbage, bell peppers, pineapple, and melon or cantaloupe.

Vitamin D3

Sun exposure of arms and legs for at least 10 minutes a day on most days of the week may be adequate to help your liver and kidneys produce the active form of vitamin D from the exposed skin. If you don’t get much sun exposure, ask your doctor or dietitian regarding vitamin D3 supplementation. Food sources of vitamin D are egg yolk, cod liver oil, fatty fishes like salmon and tuna, as well as sardines and swordfish.

Vitamin A

Yellow, red, and orange fruits and vegetables contain vitamin A. Green vegetables, however, also contain this vitamin. In fact, leafy greens like malunggay and kale are abundant in vitamin A. Eat or juice your carrots, watermelon, papaya. Eat your salad greens!

Zinc

This mineral is abundant in meat and oysters. If you want to reduce inflammatory reactions in the body, however, especially during an infection, zinc is best taken from plant sources, unless nutrient supplementation is required. The following are plant sources of zinc—beans, chickpeas or garbanzos, lentils, soy products like tofu, nuts, chia seeds, watermelon seeds or butong pakwan, quinoa or brown rice can be used as a substitute for white rice.

Quercetin

This is an antioxidant that is abundant in citrus fruits, apples, onions, green tea, grapes, dark cherries, and berries. Herbs like parsley and sage can be added to flavor your dishes and get that much needed quercetin. Red wine contains quercetin but there is no reason to drink alcoholic beverage to obtain this phytonutrient. There are other plant sources that are friendlier to your overall health.

These are some of the functional food items and botanicals that help the immune system in fighting infection—turmeric, cordyceps mushroom, green tea, ginger, elderberry, and echinacea or purple coneflower.

When it comes to having a healthy immune system and preventing respiratory infections, eat nutrientrich plant food most of the time even if you still consume meat and dairy. Consult a registered nutritionist dietitian if your intake isn’t adequate for proper guidance on taking these vitamins, minerals, functional food, and botanicals to prevent vitamin and mineral toxicity from chemically derived dietary supplements.

Don’t be a pill popper in the hopes of preventing infection. Eat right. That is the key to boosting your immune system.

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